So, two days ago spent about half an hour in the tunnel working on my head-up flying. I can hardly lift my arms to type. Freaking agony.

Anyone got some good tips for gym exercises to target the key muscle groups? Obviously my main problem is I'm flying with my arms too much but only yet more tunnel can cure that and I'm looking to make sure I get the most from my investment by targeting my gym work to ensure I can put the time in at the tunnel.

Don't just stop when you finish your tunnel session, do some sort of warm down that gets the lactic acid out of your muscles. Swimming might help. And organise your rotations to alternate between headup and something else. Also, if you're training with a coach you could ask about exercises that will stop you making so much use of your arms, provided you're at the point of having a reasonable degree of control.

Warm up by getting some blood round your body e.g. jogging. Then do some stretching as damage is caused when muscles lengthen. Don't just jump in without warming up and then warming down. Next session you'll probably find things are a lot easier.

Building strength and endurance will help. As far as your arms/shoulders... get a few dumbbell pairs, 5,10,12.5,15 and do what I call "around the worlds". Sit on a bench, grab a pair that is mid-weight for your strength, start with the at your sides hanging down. Do a front raise and with your arms straight out in front of you, spread your arms so they are straight to the side, hold it a beat, then lower them. That's 1/2 a rep... do the opposite, out to the sides, rotate to the front, then down. That will build up strength and endurance for holding your arms up and out. I have very strong shoulders (I can overhead press with 75# dumbbells) but I only use 12.5's and they kill me in about 8-10 full reps! Do as many as you can with good form, then rest and lower the weight.